CrossFit Praus – CrossFit
Power Snatch + Hang Snatch + Snatch
Every 2 minutes for 8 minutes complete:
(1+1+1) x 2 sets @ 60%
(1+1+1) x 2 sets @ 65% of the best Snatch
Metcon (AMRAP – Rounds and Reps)
In 12 minutes complete as many rounds and reps as possible of:
20 Power Clean and Jerks (115/80)
15 Power Snatches (115/80)
10 Thrusters (115/80)
Modified Option 1
In 12 minutes complete as many rounds and reps as possible of:
20 Power Clean and Jerks (95/65)
15 Power Snatches (95/65)
10 Thrusters (95/65)
Modified Option 2
In 12 minutes complete as many rounds and reps as possible of:
15 Power Clean (95/65)
12 Push Press (95/65)
9 Front Squats (95/65)
Modified Option 3
In 12 minutes complete as many rounds and reps as possible of:20 Alternating Dumbbell Clean and jerk
14 Alternating Dumbbell Snatch
8 Single Arm Dumbbell Thrusters (each)